Showing posts with label ragnar. Show all posts
Showing posts with label ragnar. Show all posts

Sunday, January 13, 2013

Re-grouping and Recovering

Out of our Ragnar Ultra team, I had the shortest total mileage. It still did a number on me, though. Although it was spread over two days, I felt exactly like I'd run a really hard marathon. Unfortunately, due to some more upcoming, exciting races, (more on those, soon!!) I wasn't really able to allow myself to just "take the week off"...or whatever it is smart runners do.

"she has the smallest biceps. Lets give her the baby miles!"

However, this never means I skip recovery altogether. I've learned the stupid hard way, that diligent and patient post-workout routines are key to maintaining the healthy, running lifestyle I've grown attached to.

The folks at this gorgeous-looking spa totally agreed with me. They contacted me in regards to providing me and my readers with some recovery tips. Simple, intelligent and useful...unlike my normal posts. (psst: that's how you'll know when my words end and the article begins!)

Thank you, Jerry, for providing this timely post!
 
How to Improve Your Recovery Time

Marathon training is not any easy task. It’s not just about the running. You must also
care for your body to ensure you’re prepared to run. This means a healthy diet and
injury prevention. Of course, you need a high-energy healthy diet, and you also
need to engage in copious stretching and massage. Here are a few examples based
on similar techniques used at leading spas including Áhsi’ Spa in upstate New York
and some suggestions for do-it-yourself (DIY) massage:

What Can I Gain From Pre-Marathon and Post-Marathon Massage?
Before you start training for a marathon, consider a massage to help the blood
circulate into the tissues. This warms your body and helps to prevent injury that
may occur during a marathon run. If the muscles are tight before a run, it is more
than likely to lead to a sprain or strain. Pre-marathon massages help to prepare the
runner.

The post-marathon massage can help to remove lactic acid from the muscles. With
lactic acids removed, you can heal faster, and the pain will dissipate. Every runner
needs to eliminate pain, and sports massage has been proven effective.

The muscles will also develop in a balanced manner with this use of sports
massage. Balanced muscles will eliminate injury and sprain. Scar tissue can also
be eliminated with the help of massage, and recovery time can be accelerated.
Massage has numerous benefits that are essential not only in marathon training, but
for runner’s at any skill level.

Try a DIY Massage With Self-Massage Tools Made From Household Goods
 
Massage with Canned Goods. Canned goods can help to alleviate pain in
the feet. Simply remove the label and place the canned good on the floor.
With your weight, press down on the can. As you press and roll the can back
and forth with your foot, the pressure will knead the tight muscles in your feet.
Canned goods are inexpensive and are commonly found in every household.

Massage with a Foam Roller or PVC Pipe. A PVC pipe can be used in
place of a foam roller if you cannot find one. If you roll your side over the PVC
pipe, the pain in the side will be eliminated. Consider how you can massage
with a foam roller or PVC to release tension and make healing easier.

Massage with a Tennis Ball. Tennis balls can also be used to knead the
muscles in the feet and in the legs. Consider buying tennis balls to eliminate
any pain in the feet.

Massage is the Key to Healing After a Big Run
After a marathon or any race massage accelerates healing times. There are not
many other methods as effective as massage. Consider incorporating massage into
your training regimen.

What's your tried & true recovery routine?

Do you spring for a massage on a regular basis?

Wednesday, January 9, 2013

Ragnar Recap, Alphabet Style

Not to be confused with "Gangnam Style"

Sorry I've been absent, lately, in case anyone even noticed...Busy days! Awesome days! You get the gist, right? I can't wait to get caught up on everyone else's blogs, as well.
lots of pictures, less words, more fun

A is for Art: Our driver, my husband. He was such an integral and amazing part of the team.

even if his name happened to start with a "Z", I would've figured out a way to list him, first
 
B is for Baby Wipes: I did most of my post-run "showering" with these but those other wipes were a hot commodity amongst the Ragnar teams. You guys are okay without a picture of that, right? Good.

C is for Conch: Sounds dirty, but it's really just a giant seashell. They're abundant in Florida...as were the teams with "Conch" somewhere in the name. In fact, one of our own club's teams chose to be:

D is for Dirty. This is how I went to bed, in Key West, when we were done with the race. I hope I'm not the first person to complete a two-day running event and not shower that night. When faced with the choice of  : Pass Out and Drown in Shower or Go to Bed Dirty, I chose the latter.
Runner-up. These were so tasty at 4 am.

E is for Earrings. I wore tiny, cheap, gold hoops, in conjunction with our team's pirate theme. My ears are bloody, scabby messes, now. Today's Running PSA: Don't wear cheap earrings when you plan to get really sweaty!

F is for Famous. One of my multi-talented teammates submitted an article for Ragnar's RagMag. They ended up featuring it, along with pictures (page 20) of last year's team (all the same except for me. I was a new addition/replacement). Other runners were excited when they saw us. "Hey! You're famous!!" was fun to hear from strangers.

G is for Gators: My 2nd leg started in a pitch black swampy area. The "road" was grass and very large gravel. I was completely alone but hoping our van would be able to find me, at some point. Blocking my path, about a mile in, was a truck. The driver hopped out and yelled at me to stop. (Pretty awesome, so far, right?)

"You have to go tell all these runners to stop coming down this road!" "There are too many gators out here!" "It's not safe!" The stranger, in the dark, told me.

I wasn't sure if I wanted to run away from him, and the gators, even faster or jump in his truck for safety. Either way, it scared the heck out of me.

H is for Hair: From the Fluffy 'Fro pre-race, to the disaster, mid-race, I had to just stop caring about what I looked like. This wasn't too hard to do.
not actually a raccoon try to escape the bandana
 
yeah...my hair was the least of my problems, at this point
 
I is for Ill. How I was feeling from just before my 4th Leg, all the way 'til Monday afternoon. (2 days after the race ended). Must figure out what's causing my intestines to misbehave so badly during these runs!
 
J is for Jumping. Awkwardly.
no runners were hurt in the filming of this over-played scene
I could've picked a more obvious "J" topic. Too easy.
 
K is for Kathee. We pulled off the road, into a mostly abandoned parking lot to try to catch Jeff on his current leg and give him a water. Looking around, from the van, I suddenly spotted another blogger! It was so random that I happened to see her. I'm terrible about approaching people but knew I'd regret it if I didn't. Kathee looked and smelled much better than I did, at the time. She and her team seemed awesome and I was so happy I'd gone and talked to her, all stalker-like.
Hi, Kathee!!
L is for Lost. This is what happened to one of our teammates, during his 2nd leg. By the time we found him, we were in last place out of 491 teams. We were so happy to find out he was alive, though, we could've cared less about anything else. However, due to our later start time and the mishap, our next stretch of legs were very dark times. Literally and mentally. I am so proud of that fact that we, as a team, didn't let it get us down, though. We rocked those lonely, empty, dark miles.
my view from my 2nd night run
 
M is for Mothering. I guess, because my own children were being cared for and spoiled by their grandparents, I inadvertently reverted to trying to "mother" everyone else.
"Did you re-apply your sunscreen?" "Try some ginger for your stomach." "Bring your water!"...and the like. I'm sure it was annoying the crap out of them, but I couldn't seem to stop.
 
N is for Naps. There weren't a lot of these. I snoozed for about 10 minutes, during the night, and about 20 the next morning. Most of the time, our eyes were too heavy to keep open, but actual sleep was elusive due all the stops and starts.
plus, if you fell asleep, people would take pics like this one
 
O is for Overjoyed. This feeling came over me when we finally saw another van and other runners, in the middle of the night. One of the first vans we saw was actually another WVR one, which made it even more awesome. Our giddy greetings also helped soften the blow that we were about to leave them in our dust...
 
P is for Port-a-Potties: Road, Van, Port-a-Potty. That about sums up where I spent my time from Friday Afternoon through Saturday evening.
very few of our photos don't include those grody little units
 
Q is for Quirks: Lord knows I have plenty of my own. After spending that many sleep-deprived, physically hard hours together, I learned quite a few of my teammate's, too. Somehow, we all managed to not kill each other. 




 
R is for Roadkills: When you pass another runner, during your leg, you get to count them as a "roadkill". Each team tallies up their "kills" throughout the day, and at the end. For the most part, it's all in good fun. The teams that went overboard in their celebrating were annoying, to me.
our sad stats during the night, when all the other teams were long gone
 
S is for Slap Bracelet: This is what all teams use as a baton, when passing off to the next runner. The "seamless handoff" attempts were pretty funny to watch. I stopped even trying, after a while. I just kinda put it somewhere near a wrist and hoped someone would start running. Fun fact: No one wanted to keep the stinky, moist souvenir after the race. So, I brought it home! The husband was thrilled.
waiting for my very first "slapping"
 
the "eyes closed" handoff is particularly tricky to master
 
T is for Towels. We used these, after our legs, to sit on and protect the van's seats. All the towels in Florida couldn't have withstood the sweat we produced over the weekend. Think about this next time you're sitting in a rented van...
 
U is for Unbreakable. Regarding our spirits, and determination during some very undesirable conditions? Yeah, that word about sums it up. 
 
V is for Vests. Good for safety, bad for running. I should've definitely practiced running in them before the race. They were so uncomfortable and distracting. We were, literally, counting down the seconds 'til 7:30 am, when the race directors had deemed it safe to remove them.
flashlight? check. Stupid vest? check. Annoying my teammates with my dumb smile? check.
 
W is for Winning. Yep. Last place team came back to win our division. (mixed ultra) In addition, we ended up beating 436 other teams, by placing 56th overall. How, you may ask? See the letter U.
 
X is for X-rated. Don't panic! No pictures for this one. One of the exchanges (the start of my last leg, in fact) was outside Adult Superstore. Plenty of obvious jokes, ensued. I was just trying to focus on rallying my tired legs and completely destroyed stomach to pay any attention.
 
Y is for Yummy. The piping hot, fresh, burgers (black bean, for me) we inhaled after stumbling happily away from the finish line were beyond yummy. I did comment, however, that they could've handed me a hot shoe and I would've eaten it with the same gusto. After a couple of days of Non-Perishable Van Goods, a hot meal hit. the. spot.
We made it to one pub, after our quiet, reflective beach burgers, before passing out. (some of us may or may not have done so at the table) At the pub, I finished off my Post-Race Food Wishlist with a basket of giant, crispy fries. My mouth's watering just thinking of those golden brown sticks of heaven. Or, possibly, I'm feeling the residual blisters from tearing into them while they were still smoking. Either way...it was all yummy.
the shoes I was drooling over while waiting for my burger
 
Z is for Ziti. Yes, I did have ziti, mid-race. No, it doesn't fall under the Yummy Hot Food category. It was scraped from the edges of a giant, tin serving dish at a major exchange. Again, we were the last to arrive, so we weren't given a lot of options. It was well after 10 pm. The food was ice cold and the cheese was questionably crusty. I didn't care. My body wasn't used to what I was putting it through and had decided it was starving during my 6 mile leg right before this point. That heaping plate of old pasta couldn't have looked more appetizing, at that moment.
hot parking lot, cold ziti, delirious runner
 

Have you ever participated in a relay?
 
Which part of this recap made you most want to run one?
 
 
 

 

 

 


 

 
 

 








Tuesday, January 1, 2013

New Year, New Post

The running portion of my 2012 ended with uneventful miles. Sadly, I didn't make the connection, until after the run, that it'd be my final one of the year. I'd like to think that I'd have done something clever to commemorate it, had I realized it sooner.

Instead, I ran three, easy miles, with some running friends and then dropped my ipod.

I've got to find a better way to celebrate milestones.

Boo! :(
 
The worst part is that the resilient little sucker still works just fine. It refuses to be replaced.
 
Soon, I would like to  recap my running and racing from the previous year. I'd love to re-live some of the moments and hope to learn from the ones I'd prefer to pretend never happened. Today's not the day for all that, though.
 
Today is more about this:
Eraser Tea!
 
In a pathetic attempt to counteract the effects of this:
much tastier than tea
 
Before your start imagining me, as a wild partying animal, I have to confess I was the first guest to make my way up to bed. I did stay up past midnight (go, me!) but definitely won the Boring Old Lady Award.
Me and some non-boring ladies



 
Today also turned out to be an un-planned rest day from running. I'm sure my body is thanking me for the break, anyway. Tomorrow will likely involve a few more miles (what else can I drop and break?!) and more pathetic attempts to not stress about :
yikes

 
How did you ring in 2013?